Friday 150130

Week 14 Day 5

Main:

EMOM x 15 x 3 Push Press using 70%

Assistance:

EMOM x 10 x 2-3 strict muscle up 

15 min Heavy sled pulls and pushes

WOD:

5 Rounds for Time

10 DB Squat Clean 50#/25#

10 TTB

10 Ring Dips

AOD

Thursday 150129

Week 14 Day 4

Main:

EMOM x 15 x Clean + FS using 65%

Assistance:

5 x 3 Snatch Balance 55% of best snatch
super set
10 Heavy Hypers 

5 x 30 KBS
Super set
5 Depth squat jumps

WOD:

EMOM x 10:
7 Hang Power Snatch 115/95
5 CTB Pullups
3 HSPU from deficit

Then 100 Cal Assault sprint

AOD

Wednesday 150128

Week 14 Day 3:

Off Day / Recovery day

AOD

Tuesday 150127

Week 14 Day 2:

Main:

1 RM Push Press

Then 80% for max reps

Assistance:

Weighted pullup 4 x max reps

Super set max strict

Tate press 5 x 15 - add weight

Banded Pull downs 5 x 20 - thicker band

WOD:

Repeat 5 rounds:

A)

3 min on 1 min off

9 Hang Power Snatch 75/55

6 Pull ups

3 HSPU

Rest 3 min from A-B

B)

Repeat 3 rounds:

2 min on 1 min off

3 muscle ups

6 box jumps 30/24

Rest 3 min from B-C

C)

Repeat 2 x

1 min on 1 min off

200m run

Max Burpees to 5 inch touch above extended reach

AOD

Monday 150126

Week 14 Day 1

Main:

1RM box squat with bands

Then 80% for max reps

Assistance:

Dimmel DL 4 x 15 reps

GHR: 5 x 9 using weight - increase weight

Back ext.: 4 x 30 reps

WOD:

500m Row Buy in

5 Rounds:

15 KBS 53/35

10 Pistols (5 on right/ 5 on left)

5 Box jumps 30/24

500m Row buy out

Rest 5 min

Tabata Assault 100 Cals - score your total Rounds and time

AOD

Friday 150123

Week 13 Day 5:

Main:

Strict press: 12 x 3 x 65%


Assistance:

Emom x 10 x strict muscle up ( no more than 3 reps within min)
15 min heavy sled pulls and push for 50m
Superset
21's -45/25
Dumbells I,Y,T's 3 x 8  20/10

WOD:
Row 1000m
21 thrusters 95/65
9 CTB
Row 750
15 Thrusters
15 CTB
Row 500m
9 Thrusters
21 CTB

AOD

Thursday 150122

Week 13 Day 4:

Main:

EMOM x 12 x Clean + FS

Assistance:

5 x 3 Snatch Balance 50% of best snatch

super set

10 Heavy Hypers 

5 x 30 KBS

Super set 

5 Depth squat jumps

WOD:

Every 5 min x 3 complete 500m Row Sprints for time

Rest 5 min

Every 5 min x 2 complete

Run 800m

12 Deadlift 225/135

21 GHD situps

rest 5 min

5 min Amrap:

5 Thruster 95#

5 CTB Pullups

AOD

Wednesday 150121

Week 13 Day 3:

Conditioning day:
3 Rounds of the following:

7 min Row for Cal
rest 3 min
5 min Assault for Cal
rest 2 min
2 min Double Unders for rep
Rest 1 min

AOD

Tuesday 150120

Week 13 Day 2:

Main:

1 RM Shoulder Press

Then 80% for max reps

Assistance:

Weighted pullups 4 x max reps - Straight into - max strict pullups

Tate press 5 x 15 - use managable weight

Banded Pull downs 5 x 15 x HEAVY

WOD:

5 Rounds

Assault 40 Cal  

3 Rope climbs

For Time

Rest 5min

3 Rounds

50 double unders

5  muscle ups

For Time

Rest 5 min

2 Rounds

30 Ring Dips

15 Box jumps 24/20

Finisher 20 min ERG

AOD

Monday 150119

Week 13 Day 1

Main:

1RM Deadlift - Use bands

Then 90% for max reps (no bands)

Assistance:

Dimmel Deadlift: 4 x 10 - go fast using manageable weight

GHR: 5 x 7 ( use weight and DO NOT hyper extend back just to get up)

Back extensions: 3 x 30

WOD:

At the top of every min complete 4 burpees:

Complete as fast as possible

100 Wall Balls 30/20

50 GHD Situps

25 Box jumps (30/24)

Then rest 2 min:

Finisher:

20 min assault bike NFT

AOD

Friday 150116

Week 12 Day 5:

Main:

EMOM x 18 Press with chains 65%

Assistance:

4 x Max Weghted chin ups - decrease weight ( 10-12 reps)

4 x 9-12 Ring HSPU

4 x 12/12 Heavy Single arm DB row - increase weight

7 x 1min row sprints - rest 1 min between sets

WOD:
2 Rounds:

8 min Amrap:

3 Med ball Clean 140#

5 burpees

7 CTB Pullups

- Then- 

2 min Max double unders

- Then Finish with -

1000m ROW ( complete 1 x only)

AOD

Thursday 150115

Week 12 Day 4:

Main:

EMOM x 18 Snatch + OHS @ 75%

Assistance:

10 x Prowler Sprints

3 x 25 Weighted GHD situps

3 x 30 Hypers - light

super set

3 x 25 Weighted Back extentions

WOD:

Tabata Back Squat 95/65

Then 

4 min Max muscle up

AOD

Tuesday 150113

Week 12 Day 2:

Main:

2 RM Power Jerk

The 80% max reps 

Super set Max strict Supine ring row

x 2 sets

Assistance:

5 x 50 Heavy face Pulls

4 x 15 Jm press ( increase weight)

3 x 10 Heavy DB curls ( increase weight)

10 min Heavy sled push and pulls - add more weight

WOD:

4 min on 1 min off x 4:

8 DB Snatch 45/30 ( squat ofcourse)

4 HSPU from deficit 4''/2"

2 Bar Muscle ups

rest 1- 2 hours

30 min Assault bike

Every 2 min complete 7 Weighted Ring Dips

AOD

Monday 150112

Week 12 Day 1:

Main:

3 REP MAX  Good Morning

then 90% for reps

Assistance:

EMOM x 10 x 3 Cluster @ 70-75% of best Thruster

Seated Hamstring curls 3 x 50 - heavy bands

Land mine Chopper: 4 x 50 - lighter weight from last week

WOD:

Alternating Tabata ( go hard every rounds):

Double Under

KBS 70/53

Jump junge

Ring Push up

Rest 4 min

30 Power Clean and jerks for time 115/75

AOD

Friday 150109

Week 11 Day 5

Main:

EMOM x 15 x 3 Press with chains 60%

Assistance:
4 x Max Weghted chin ups - decrease or increase weight to get the reps ( 7-10 reps)
4 x 7-9 Ring HSPU
4 x 12/12 Heavy Single arm DB row - increase weight

WOD:
Row 2500m

REST 5 min

4 x 250m Sprints
rest 2 min between sets
---
Then rest 5 min

500m TT

AOD

Thursday 150108

Week 11 Day 4:

Main:

EMOM x 15 Snatch + OHS @ 70%

Assistance:

10 x Prowler Sprints

3 x 20 Weighted GHD situps

3 x 30 Hypers - light

super set

3 x 20 Weighted Back extentions

WOD:

In 9 Minutes:

150 double unders

75 Thrusters 95/65

Max muscle ups

REST 5 MIN

In 7 Minutes:

Row 1000m

50 brupees

Max GHD situps

REST 5 min

In 5 Minutes:

Max Assault bike for Calories

AOD

Wednesday 150107

Week 11 Day 3:

Track Day:

Run 1. 5 miles at moderate pace

rest 5 min
---

Run 4  x 100m Sprints each for time

Rest 2 min between sets
---

Then - Rest 5 min

400m TT


AOD

Tuesday 150106

Week 11 Day 2:

Main:

2 RM Push Press

The 80% max reps x 2 sets

Assistance:

5 x 30 Heavy face Pulls

4 x 15 Jm press ( increase weight)

3 x 10 Heavy DB curls ( increase weight)

10 min Heavy sled push and pulls - add more weight

WOD:

1 min Row Sprint for Distance

1 min Rest

1 min Hang snatch 95/65 for reps

1 min Rest

1 min Ring Dips for reps

1 min rest

Repeat 5 rounds

AOD

Monday 150105

Week 11 Day 1:

Main:

1 RM Box squat with chains

then 90% for reps

Assistance:

EMOM x 10 x 3 Hang Clean @ 80% 

Seated Hamstring curls 4 x 50 lighter weight from last week

Land mine Chopper: 4 x 30

WOD:

50 Wall Balls 30/20

30 Burpees

20 Muscle ups

30 Burpees

50 Wall Balls 

For Time

Finisher: 

800m Sled drag 135/90 AFAP/NFT

AOD

Friday 150102

Week 10 Day 5

Main:

EMOM x 12 x 3 Press with chains

Assistance:

4 x Max Weghted chin ups ( 5-7 reps)

4 x 5 Ring HSPU

4 x 12/12 Heavy Single arm DB row

WOD:

1-2-3-4-5-4-3-2-1

Rope Climb

50-40-30-20-10-20-30-40-50

Double unders

30-25-20-15-10-15-20-25-30

KBS 70/53

Finisher: 7 x 1 min Row sprint - rest as needed

AOD

Thursday 150101

Week 10 Day 4

Main:
EMOM x 12 Snatch + OHS @ 65% of best snatch

Assistance:

10 x Prowler Sprints

3 x 15 Weighted GHD situps

3 x 30 Hypers - light

super set

3 x 15 Weighted Back extentions

WOD:
Find your 15 Rep Touch and go Max Clean and Jerk

AOD